Just set a 5K PR at 21:57. Finished 41st in a field of over a thousand, 10th in the M30-39 age group.
Fitness Checkin
- Thread starter kimc
- Start date
I'm working on undoing some damage. I'm also at the chiropractor's office, getting my body fixed.
It has been awhile since I posted in this thread.
I am now at 74.5kg and I want to get down to 70kg by the end of the year, and hopefully down to 65kg. The heaviest I have been is 83kg (about 2 years ago).
I am restricted on what exercise I can do because I have arthritis in my spine, both knees, both ankles and both shoulders. I am also in the thawing stage of a frozen shoulder, the pain has gone but I still have a limited range of movement.
My exercise therapist has given me exercises to strengthen my back. She has also said I should try to walking 10,000 steps a day.
So far I am week 3 of my steps. First week I managed 45,496 steps (nearly 32km) , the second week I managed 50,020 steps (35 km). This week I have managed 44,470 so far with two and a half days. On three days so far this week I have managed to reach 10,000 but only managed 8,000 steps yesterday.
I am now at 74.5kg and I want to get down to 70kg by the end of the year, and hopefully down to 65kg. The heaviest I have been is 83kg (about 2 years ago).
I am restricted on what exercise I can do because I have arthritis in my spine, both knees, both ankles and both shoulders. I am also in the thawing stage of a frozen shoulder, the pain has gone but I still have a limited range of movement.
My exercise therapist has given me exercises to strengthen my back. She has also said I should try to walking 10,000 steps a day.
So far I am week 3 of my steps. First week I managed 45,496 steps (nearly 32km) , the second week I managed 50,020 steps (35 km). This week I have managed 44,470 so far with two and a half days. On three days so far this week I have managed to reach 10,000 but only managed 8,000 steps yesterday.
I don't do a lot of weightlifting. I do a little but I mostly focus on bodyweight exercises and cardio. Weightlifting will help you bulk up if that's what your goal is but it won't get you functional fitness. It will get you very good at doing some very specific movements.
Not to mention that heavy lifting has a much greater risk of injury than bodyweight exercises, and if you don't really know what you're doing and do the same exercises over and over you risk uneven development of muscles, increasing injury risk even further. Pullups, pushups, burpees, indoor rock climbing, those are what I do. And a week or two ago I weighed in under 170 for the first time since I was 13. 170 is a healthy weight for me but I want to get down to 155 or so for the running speed boost for my fall races.
It's gotten to that point in the summer where it's hot enough that long runs are a lot harder to finish just by how fast you get dehydrated. It's kind of a trap too because you mgiht feel really good in the first few miles and go a little faster, then around mile 9 or 10 the dehydration hits you like a truck.
Not to mention that heavy lifting has a much greater risk of injury than bodyweight exercises, and if you don't really know what you're doing and do the same exercises over and over you risk uneven development of muscles, increasing injury risk even further. Pullups, pushups, burpees, indoor rock climbing, those are what I do. And a week or two ago I weighed in under 170 for the first time since I was 13. 170 is a healthy weight for me but I want to get down to 155 or so for the running speed boost for my fall races.
It's gotten to that point in the summer where it's hot enough that long runs are a lot harder to finish just by how fast you get dehydrated. It's kind of a trap too because you mgiht feel really good in the first few miles and go a little faster, then around mile 9 or 10 the dehydration hits you like a truck.
On the flip side if you do heavy weights correctly (along with stretches, diet, etc) you can reduce the chances of injury. It is a fine balance though.
Yeah, my last couple months were pretty lazy as well. Between work, being sick, and this being the gloomiest summer ever, I was having a difficult time getting motivated.
Been hitting it pretty hard the last couple weeks, though. Finally back at it.
On the plus side, my period of laziness seems to have allowed my shoulder to heal. It's been bothering me for years!
Been hitting it pretty hard the last couple weeks, though. Finally back at it.
On the plus side, my period of laziness seems to have allowed my shoulder to heal. It's been bothering me for years!
I have been walking 30 minutes a day since July 1st, usually in the morning. I feel better and my therapist said I look better. 
I think I am going to add some type of muscle building routine next.
I think I am going to add some type of muscle building routine next.